Liezel Van Der Westhuizen On Why Winter Workouts Feel Harder And How To Stay Consistent

Let’s be honest: Winter in South Africa –has a sneaky way of stealing the inner fire that keeps us going.

You start the year with sheer heat in the southern hemisphere (hello, January goals), but come mid-year, something shifts and so does our motivation to get up and go. The mornings are darker, the air’s colder, and suddenly that 5 a.m. run feels like an extreme sport. If you’ve hit a winter slump, you’re not alone. Even getting up for my morning cup of coffee feels like a chore in the chilly season, rather than fortifying liquid heaven before the day.

As the presenter of The Fitness Guide on KFM94.5, one of the most common questions I get from listeners is this: "How do I stay consistent with exercise in winter?"

What many don’t talk about is how SAD – Seasonal Affective Disorder – affects everyone from high performers to the sedate; It’s not just a Northern Hemisphere thing. Shorter daylight hours and chilly mornings disrupt our circadian rhythms which means:

• lower mood,
• reduced energy,
• and yes, even cravings for comfort food.

The result? Training becomes a mental battle.

But here's the reframe: Winter isn’t the enemy; it is your training advantage.

Instead of fighting the cold, use it as a reason to prioritize consistency over intensity. Swap long cardio sessions for shorter, mood-boosting movement. Kick off those cosy blankets, put on your favourite energy-revving playlist, and think heated Pilates, strength sessions with AC/DC’s “Thunderstruck” pushing you on, or even a kitchen dance party (yes, seriously – joy counts as cardio). I love tug-of-war, an energetic game of hide & seek at home, and walks with my dogs to get my muscles moving when the gym just isn’t appealing.

Pro tip? Schedule your workouts like non-negotiable meetings. Set a time. Stick to it. And remember: motivation shows up after action, not before.

I get that its hard to brave the chilly air to get those workouts in; however, your continued good health is a priority and delaying that exercise only leads to more worries and harder tolls on your body down the line. You will not attain those successes in your life without finetuning your body enough to stay well – even in winter!

If you’re craving warmth and community, find a buddy to check in with. Or join a virtual group.

By the way: those health and wellness tips & tricks from the Covid-19 pandemic lockdowns are still valid! Workout in your lounge, put on YouTube, and stretch out with a reputable trainer's video guidance, and even when you’re at your laziest, at least take that walk around your neighborhood (even a brisk one with an umbrella in tow). Spotify has a podcast or playlist for it all, so you don’t have to do it ‘alone’ too.

I know from experience that accountability and connection make those cold mornings feel just a little less icy.

Most importantly, reframe your mindset: exercise in winter isn’t about weight or willpower. It’s about mental resilience, energy regulation, and showing up for yourself – especially when it’s hard.

So grab the hoodie, fill that flask, and get moving.

Winter might test you, but you’re tougher than it thinks.

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